I trained on Sunday last and figured I would test out the knee as it has been two weeks since my operation to remove a bakers cyst from behind the knee.

I still have a fair amount of scarring, but all things considered, session went ok.

After a thorough warm up using various mobility exercises and dynamic stretches; -

Squats
bar*many
60kg*10
60kg*10
70kg*10
90*3
90*3
100*3
100*3
110*3

Partial Deadlift from knee height
100kg*10
100*10
120*5
140*3
160*3
170*1
180*1
190*1
190*1
190*1

The 190's were hard with no "from the floor" momentum - failed a few attempts through just not being focussed enough in the groove.

Finished with
3 sets of weighted swiss ball crunches

100 reps of kettlebell snatches with 16kg swapping hands every 10 reps.

Then Tuesday night was bench night: -
Decided to bench to a 2 inch block to give myself a break from full ROM benching and to try and over load my sticking point a little.

Bench with Block
60kg*10
60*10
70*5
90*3
100*3
110*3
110*3
110*3 all smooth and well paused between reps
115*2
115*2 again, all good reps

Full ROM Bench
90kg for 8 reps, then 10 second pause and 2 more reps to failure.

Chest Supported Bench Rows
60*10
60*10
70*10
70*10
70*10

Face Pulls with 2* woody mini bands
3 sets of 15 reps (i find this really hits between my scapula and is a great exercise for increasing stability in the bench and general shoulder health)

Kettlebell Floor Press
20kg each hand *12
24*10
28*7 and failed on 8th rep

Job done. Good session, and benching is feeling very strong at present.

Back to full ROM benching next week.

110*3

Well this was my first session back after a 2 week break due to having a knee operation.

A very good session and now I am on the run up to the BDFPA Qualifying Championships early next year.

By the end of this year I am hoping to achieve the following targets.

Bench Press 125kg * 1 rep with strict pause on chest.
Squat 165kg Strict Depth, with crease of hip joint falling below the height of the knee (ie legal comp squat depth)

Deadlift - 210kg

So on with last nights session: -


Flat Bench
bar*many
60*10
60*5
70*5
90*3
105*4
105*3
105*3

4" block press
110*5
110*5
110*5

Bench Rows
60*10
70*10
80*6
80*6 then double drop set down to 70 then 60

Face pulls using mini jump band, each hand 15 reps
Superset with side laterals 5kg 10 reps
3 sets done

Kettlebell Snatch
16kg for 100 reps 6 minutes swapping hands every 10 reps.

Good session today.

Bench felt good as did rows.

Will be using bands for speed sessions on bench and squat in forthcoming weeks and the face pulls for high reps using mini bands felt very good between the upper traps. This will now be a staple.

Am also going to perform 100 reps of KB snatches at the end of each session, just for a bit of conditioning really and to keep the podge at bay.

Having said that, after the rows, face pulls and side laterals I was blowing out of my arse by the end of 6 minutes!!

Good to be back - Happy Days

Eastbourne Boot Camp Coming Soon!

I am very excited about the upcoming launch of a new project - Eastbourne Boot Camp!

Initially the bootcamp will run in 4 week blocks from 9am - 10am on Saturdays, 14th November - 5th December 09 in Gildredge Park, Eastbourne.

Men and women of all ages, sizes, shapes and fitness levels are invited to join in these sessions aimed at getting people out into fresh air and to show that exercise need not be the boring chore it's often made out to be.

The boot camp session is specially designed to cater for all abilities, so individuals can work at their own pace.

The format of each session will centre around highly effective kettlebell, medicine ball, battling rope and body weight exercises geared towards helping people feel great and look good while offering that little something different to traditional gym based workouts.

Places are limited to 16 and on signing up, each boot camper will receive an information pack containing everything you need to know to maximise fat loss, eat healthily and exercise right. In addition, bootcampers can e mail me with any questions or queries they may have about their progression, fitness and program in general.

For more information please visit www.eastbournebootcamp.com

Sign Up Today!